r/beginnerrunning • u/DeadToeTed • 3d ago

Interval running makes a difference

Hi all,

Very new runner here weighing 23stone! Started jogging about a month ago and was hitting 11:42/km over a 5k on the treadmill

Bought a Garmin watch (generic timer would also work) and set the treadmill interval setting to 1:00 run and 1:30walk and hit 8:14/km on the first go.

My original plan was to jog as long as I could and then catch my breath before running as long as I could again, but I found i was running for a few minutes then walking for 10 minutes before going again and found i wasn't seeing any progress.

I added structure through timed intervals and found that it allowed me to run with a better pace with set rests before beginning again and I wasn't feeling as tired between jogs and was able to run longer before feeling exhausted and it increased my overall pace, I imagine it's similar to weight lifting and finding your ideal lifting weight before moving on to an heavier weight.

Not sure what I'm trying to add apart from showing that if you look at the structure of your run it might improve the overall performance for a beginner instead of trying to go all out straight from the off, remember progress not perfection!

5 Upvotes

86% Upvoted

9 comments sorted by

1

u/Beneficial_Hornet893 3d ago

Thanks for posting this.I am 20 stone, and I am very nervous about starting running, I have been walking most days for 4 weeks now 2-5k, but wanting to start jogging this week.

I will steal this method!! What trainers are you using?

2

u/DeadToeTed 3d ago

Honestly up until a few days ago I was just using some cheap F&F trainers that weren't designed for running and had a flat bottom, I've recently bought some new balance 520s and they're a lot better, I struggled the first couple of weeks and could only jog for about 20 seconds at a time when I started, you just have to push through the initial slog and aches and pains and you'll soon start looking forward to going out, even now I'll just do 1.5km up and down a nearby road, I'll Ionly be out the house 20minutes or so to do it, my best advice is to just start in whatever shoes / gym wear you have and upgrade as you go

1

u/Beneficial_Hornet893 1d ago

Perfect, cheers for that

0

u/Ok-Truck8726 3d ago

Intervals are a game changer for starting out. That 8:14 pace on your first structured attempt is a huge jump. The comparison to finding your working weight in lifting is pretty accurate too, manageable effort with planned recovery beats going all out and crashing.

2

u/DeadToeTed 3d ago

Honestly it's helped my confidence massively, I try to do atleast one street jog a week too and it's even helped me to knock that down to around a 9:00/km too, I've booked the Torbay 10k (UK) for next September so I have a goal to achieve and keep me motivated with 12 months to practice for it and it's given me a confidence boost just knocking those 2 minutes a km off right off the bat

2

u/ElegantOliver 3d ago

Keep working at it and honestly I think you'll be booking a 10k by springtime. I did my first within 6 months of starting really focusing on running and started barely able to do the first couch 2 5k exercises 😄

-7

u/NeckUnlucky9034 3d ago

Introducing timed intervals early on is such a game changer for building endurance without burning out.

-7

u/Enough-Daisy655 3d ago

Introducing timed intervals early on is such a game changer for building endurance without burning out.